Transcript Multi-Mix principle

THE MULTI-MIX PRINCIPLES
FACILITATOR: MRS. FAY MALCOLM-HANSON
GROUP: YEAR 2
DATE: 11TH JUNE, 2013
THE MULTI-MIX PRINCIPLE
NOW THAT YOU KNOW THE SIX FOOD GROUPS, IT IS TIME TO PUT THEM TO USE ON YOUR
DAILY PLATE/PLATES BY USING THE MULTI-MIX PRINCIPLE. THE MULTI-MIX PRINCIPLE IS A FOOD
COMBINING METHOD USED THROUGHOUT THE ENGLISH-SPEAKING CARIBBEAN, INVOLVING
THE COMBINING OF AT LEAST TWO COMPLEMENTARY FOOD GROUPS SO OPTIMAL NUTRITION
IS ATTAINED AT EACH MEAL (BREAKFAST, LUNCH AND DINNER).
MULTI-MIX PRINCIPLE
AS SUCH, HAVING A GOOD UNDERSTANDING OF THE MULTI-MIX PRINCIPLE SHOULD HELP
ANYONE NEW TO MEAL AND MENU PLANNING OVERCOME CHALLENGES RELATING TO
BUDGETARY CONSTRAINTS, THERAPEUTIC NEEDS, WEANING, CHILDREN/PICKY EATERS AND THE
EXCLUSION OF WHOLE FOOD GROUPS–FOOD ALLERGIES AND VEGETARIANISM.
BEFORE WE START PLEASE NOTE, THE MULTI-MIX PRINCIPLE REVOLVES AROUND ONLY FOUR OF
THE SIX FOOD GROUPS-STAPLES, LEGUMES, FOODS FROM ANIMALS AND VEGETABLES (DARK
GREEN, LEAFY AND OTHER VEGETABLES) AND COVERS THE THREE ASPECTS INTEGRAL TO
NUTRITIOUS MEAL PLANNING- PRACTICAL, BALANCED AND VARIED (DISPLAYS VARIETY).
THE MULTI-MIX (CONT’D)
THE MULTI-MIX PRINCIPLE IS BROKEN DOWN INTO THREE INDIVIDUAL CATEGORIES; EACH
CATEGORY IS CALLED A MIX SINCE IT CONTAINS A MIXTURE OF TWO OR MORE FOOD GROUPS.
THE MIX CATEGORIES ARE
TWO-MIX (THE SIMPLEST COMBINATION)
THREE-MIX
FOUR-MIX
MULTI-MIX PRINCIPLE
EACH MIX REPRESENTS A NUTRITIONALLY BALANCED MEAL IN-WHICH CARBOHYDRATES AND
PROTEINS ARE THE FEATURED NUTRIENTS. SOME MIXES PROVIDE A WIDER SELECTION OF MICRONUTRIENTS AND PHYTOCHEMICALS, PRIMARILY THE THREE-MIX AND FOUR-MIX SINCE THESE
INCLUDE THE VEGETABLE GROUP. AS A RESULT IT IS BEST BUT NOT ALWAYS NECESSARY TO
INCLUDE ALL THREE CATEGORIES IN THE DAILY DIET E.G. TWO-MIX OR FOUR-MIX MEAL AT
BREAKFAST, THREE-MIX MEAL AT LUNCH AND DINNER AND MAYBE TWO-MIX MEALS AT SNACK
TIMES.
THE RULES GUIDING THE PRINCIPLE ARE AS
FOLLOWS:
1) STAPLES ARE FUNDAMENTAL AND MUST BE INCLUDED IN ALL MIXES.
2) AT LEAST ONE PROTEIN SOURCE MUST ALSO BE INCLUDED IN ALL MIXES. PROTEIN SOURCES
COULD ORIGINATE FROM A PLANT (LEGUMES GROUP) AND OR, ANIMAL (FOODS FROM
ANIMALS GROUP).
3) VEGETABLES ARE ADDED TO THE MIX ONLY WHEN STAPLES AND A PROTEIN SOURCE ARE
PAIRED.
4) FATS AND OILS ARE NOT FEATURED IN THE MIX BECAUSE IT IS ASSUMED THEY WERE ADDED
DURING THE MEAL PREPARATION, SPARINGLY.
PLANNING A MEAL TAKES SOME THOUGHT, DEPENDING HOW COMPLEX OR SIMPLE YOU WOULD
LIKE IT TO BE.
HERE IS HOW TO PLAN MEALS USING THE MULTI-MIX PRINCIPLE
•
① FIRST SELECT AT LEAST ONE STAPLE BUT NO MORE THAN TWO PER MEAL. A STAPLE COULD BE A GRAIN, STARCHY FRUIT OR ROOT CROP.
SELECTING A STAPLE THAT IS MINIMALLY PROCESSED IS THE MOST NUTRITIOUS OPTION. RECOMMENDED DAILY SERVINGS: 6 TO 11
•
② ADD AT LEAST ONE PROTEIN SOURCE THAT WOULD GO WELL WITH THE CHOSEN STAPLE OR STAPLES. WHEN SELECTING A PROTEIN SOURCE
FOR DAILY CONSUMPTION, SELECT ONE THAT IT IS LOW IN TOTAL FAT, SATURATED FAT, CHOLESTEROL AND SODIUM. PROTEIN SOURCES THAT
HAVE A HIGHER FAT CONTENT SHOULD BE CONSUMED ON AN INFREQUENT BASIS - ONCE A WEEK OR BI-MONTHLY.
•
TIP: IF YOU ARE PLANNING TO USE PARTS OF THE ANIMAL -CHICKEN, DUCK, TURKEY THAT CONTAINS MINIMAL AMOUNTS OF PROTEIN SUCH
AS THE NECK, FOOT, TAIL ETC. THEN BE SURE TO INCLUDE A SERVING OF LEGUMES IN THE MEAL. RECOMMENDED DAILY SERVINGS: 2 TO 3
•
③ NOW THAT YOU HAVE THE PRIMARY COMPONENTS OF YOUR MEAL COVERED, ADD A PORTION OF COOKED OR UNCOOKED
VEGETABLES. VEGETABLES ARE NATURALLY LOW IN CALORIES AND RICH IN MICRO-NUTRIENTS WHICH MAKE THEM A GREAT ADDITION TO YOUR
PLATE. IDEALLY, VEGETABLES SHOULD BE EATEN DAILY, HOWEVER, IN CASES WHEN THIS IS NOT PRACTICAL, CONSUMING THEM AT LEAST TWICE
A WEEK IS ADVISED. RECOMMENDED DAILY SERVINGS: 3 TO 5
•
④ AT THIS POINT YOUR MEAL SHOULD HAVE 1 PORTION OF STAPLES AND 1 OR 2 PORTIONS OF A PROTEIN SOURCE ALONG WITH A PORTION
OF VEGETABLES. THEREFORE, YOUR MAIN MEALS FOR ONE DAY COULD LOOK LIKE THE TABLE BELOW. IF IT DOES, THEN YOU ARE NUTRITIONALLY
SAFE FOR THAT DAY.
HERE IS HOW TO PLAN MEALS USING THE MULTIMIX PRINCIPLE:
Day 1
Main Meals
Breakfast
S
Raisin Bran
Bread
Hummus
Lunch
Dinner
Rice
Cassava
&
Green Fig
Milk
Goal
servings
=5
6
=2
2
=3
2
=1
3
Red Beans
L
FFA
Total servings
Chicken
Fish
Coleslaw
V
PLAN MEALS USING THE MULTI-MIX PRINCIPLE
THE TOTAL SERVINGS INCLUDES ONLY THE MAIN MEALS CONSUMED, EXCLUDES SNACK MEALS. THE GOAL SERVINGS
REFER TO THE MINIMUM NUMBER SERVINGS NEEDED DAILY BY AN ADULT.
S- STAPLES
L- LEGUMES
FFA- FOOD FROM ANIMAL
V- VEGETABLES
• STICKING WITH THE TABLE ABOVE THE BREAKDOWN FOR DAY 1 MEALS ARE AS FOLLOWS:
• BREAKFAST= BREAD AND HUMMUS SANDWICH PLUS RAISIN BRAN CEREAL WITH MILK. LUNCH = RICE, STEWED RED
BEANS, STEWED CHICKEN AND COLESLAW. DINNER= BOILED PROVISION (CASSAVA & GREEN FIG) WITH
BULJOL. IN THEORY, AT THE END OF DAY 1: 5 SERVINGS OF STAPLES, 2 SERVINGS OF LEGUMES, 3 SERVINGS OF
FOODS FROM ANIMALS AND 1 SERVING OF VEGETABLES WERE CONSUMED. THIS MEANS THE MINIMUM
RECOMMENDED DAILY SERVINGS FOR EACH GROUP CAN BE MET WITH ADEQUATE MEAL PLANNING.ALL THIS IN
ESSENCE FORMS THE BASIS OF MEAL PLANNING THE ENGLISH-SPEAKING CARIBBEAN WAY. INCORPORATING THE
MULTI-MIX PRINCIPLE IN DAILY MEALS ENSURES YOU GET THE MOST OUT YOUR DAILY MEALS, REGARDLESS THE
BUDGETARY CONSTRAINTS, LIFESTYLE CHOICES, DIETARY RESTRICTIONS AMONGST OTHERS.
♣♣ADDITIONAL NOTES ♣♣
• A PORTION CAN INCLUDE MORE THAN ONE SERVING FOR THE STATED FOOD ITEM.
◢ BY NATURE, CARIBBEAN (ENGLISH-SPEAKING) CUISINE IS RICH IN CARBOHYDRATES HENCE THE REASON
STAPLES ARE INTEGRAL TO EACH MIX.
◢ UNLESS YOU ARE AN ATHLETE, OR PLACED ON A HIGH CALORIE DIET PLEASE DO NOT ADD MORE THAN TWO
STAPLES PER MEAL. E.G. A RICE, BAKED CHICKEN, MACARONI PIE, POTATO SALAD AND PLANTAIN LUNCH MEAL,
CONTAINS 4 STAPLES MAKING IT CARBOHYDRATE RICH. UNLESS YOU PLAN TO BURN OFF THOSE EXCESS
CALORIES, I WOULD RECOMMEND A MORE NUTRITIOUS ALTERNATIVE SUCH AS RICE, BAKED CHICKEN,
MACARONI PIE AND GREEN SALAD.
◢ FRUITS ARE CONSUMED AS SNACK MEALS BUT CAN BE USED INTERCHANGEABLY WITH VEGETABLES
DEPENDING ON THE NATURE OF THE MEAL.
• MEAL OPTION 1: EGG SANDWICH WITH FRUIT ON THE SIDE (TOASTED BREAD, SCRAMBLED EGG AND FRESH
MANGO SLICES)
MEAL OPTION 1: EGG SANDWICH WITH FRUIT ON THE SIDE
(TOASTED BREAD, SCRAMBLED EGG AND FRESH MANGO SLICES)
MEAL OPTION 2: EGG SANDWICH (TOASTED
BREAD, SCRAMBLED EGG AND LETTUCE LEAVES)
FOOTNOTE
• REGARDLESS, BOTH MEAL OPTIONS (1 & 2) ARE THREE-MIX MEALS, AS THEY
CONTAIN COMPLEMENTARY FOODS ITEMS FROM THREE FOOD GROUPS, IN RELATIVE
PORTIONS.
THE END